10 of the Best Salsa Recipes from Registered Dietitians

Salsa and fresh ingredients by The Healthy RD

In this post are 10 of the best salsa recipes from registered dietitians, including canning salsa.

Fresh salsa from the garden is great, but it doesn’t last all year. The solution to lots of tomatoes and garden vegetables? You can preserve them by canning. When canning salsa, you are preserving the best foods from your garden or farmers market to have the whole year long.

Bonus: eating your own foods and local is the best sustainable agriculture out there. For this post, I am sharing some of my favorite salsa recipes and some tried and true salsa recipes by dietitians.

How long does fresh salsa last?  It really depends on the type of salsa you are making. Most fresh salsas are best if eaten in 3-5 days.  If you have extra salsa, why not preserve it?

Can you freeze fresh salsa as well? Absolutely.  The texture may not be as perfect as fresh, but you can easily use the salsa in other recipes that are cooked, and no one will ever know the difference. I prefer to can the salsa because I need to use my freezer space for other preserved foods. If you are new to canning foods, I highly recommend you read Canning Salsa Safely first.

The Best Salsa Recipes

The following posts are salsa recipes from registered dietitians, with both taste and health in mind.  I hope you enjoy it!

Why Make Canning Salsa?

Canning salsa can be REALLY easy.  It only adds about 1-hour of extra time to your day and allows you to control the quality of the ingredients and what flavors go in.  Almost as important: you keep the harmful stuff out, such as plastics and chemicals.

The Best Salsa Recipes: Pico de Gallo

Fresh salsa bowl with tomatoes, lime, cilantro and garlic by The Heallthy RD

This fresh salsa recipe is from Kellie Blake RDN, LD, IFNCP, and Brandi Sentz CDE, MA, RDN, LD at  Nutrisense nutrition.

Fresh pico de gallo is hard to beat. The recipe is below:

  • Ingredients:
    • Homegrown Roma Tomatoes (18)
    • Homegrown jalapeños (3)
    • White onion(1)
    • Garlic cloves (2)
    • Young Living Lemon Essential Oil (3 drops)
    • Cumin (1 Tbsp)
    • Salt (to taste)

Place all ingredients in a food processor and chop coarsely. You can also blend or puree if you like a more traditional salsa.


The Best Salsa Recipes: Canning Salsa Verde

Canning salsa verde with jars, a bowl of fresh tomatillo salsa, onions, poblano peppers, and tomatillos by The Healthy RD

Canning Salsa Verde Recipe: This is probably my favorite salsa recipe I’ve ever created.  With a little tartness from the tomatillos and a little salt and sweetness, I find this irresistible!


Best Salsa Recipes: Instant Pot Salsa

Instant Pot Salsa With Fresh Peppers and Onions by The Healthy RD

Instant Pot Salsa Recipe If you have been wanting to try your instant pot, this is a great way to get started!  Instant pots are an upgrade to pressure cookers and can make the canning process quicker and less messy than a water bath canner.  This is a great chunky canning salsa recipe!

The salsa recipe is by Brittany Poulson, RD on a guest post at The Cookful.


Best Salsa Recipes: Canning Salsa with Fresh Tomatoes

Freshly canned salsa stacked in a pyramid by The Healthy RD

Salsa for Canning recipe is both easy and tasty. Do you want homemade and healthy ingredients all year long?  Check out this canning salsa recipe from me with lots of spices and great texture!


Best Salsa Recipes: Fresh Salsa Verde Recipe

Salsa verde recipe by The Healthy RD

Salsa Verde Recipe This salsa verde recipe (tomatillo salsa) is from Laura Yautz, RDN at Being Nutritious.  I love the sweet-tart flavor of tomatillos!  I’m sure you are going to love this recipe too.


Best Salsa Recipes: Edamame salsa with avocado and feta

Edamame salsa by The Healthy RD

Edamame salsa With both a Mediterranean and Asian flair, this edamame salsa is sure to be a hit with your family and guests.  Who doesn’t love feta and cherry tomatoes?  Add in some avocado and edamame and this is basically a complete meal!  Add this to your scrambled eggs in the morning or as a snack with tortilla chips.  While not a canning salsa, we all want a little fresh salsa in our lives too! From Rachael Hartley Nutrition.


Best Salsa Recipes: Peach, Corn, and Hatch Green Chile Salsa

Peach green chile salsa by The Healthy RD

Peach, Corn, and Hatch Green Salsa  This tasty, fresh green chile salsa recipe is really easy and fresh.  Adding corn to salsas is one of my absolute favorites! This recipe is by Leanne Ray, MS, RD.  Can you adapt this to a canning salsa recipe?  Certainly; just make sure to follow canning guidelines.  Add acid and make sure to test the pH.  Start with adding 1/3 cup apple cider vinegar or 1/2 tsp citric acid for this recipe. If you want a sweet salsa recipe for canning, make sure to find corn on the cob that is extra sweet!


Best Salsa Recipes: Homemade Mexican Salsa with Flatbread Chips

Homemade Mexican Salsa for the Best Salsa Recipes Post With Flatbread by The Healthy RD

Mexican Salsa with Flatbread Chips I LOVE that this recipe gives a non-fried tortilla alternative.  Why? Fried foods can create free radicals in the body, which ultimately can lead to inflammation.  Check out the Mexican Salsa recipe by Amy Gorin, RD.

You can easily adapt this recipe to be gluten-free flatbread by simply using corn tortillas or another version of gluten-free flatbread, such as this one from Absolutely Gluten Free.


Easy Spicy Mango Salsa Recipe

Spicy mango salsa by The Healthy RD

Easy Spicy Mango Salsa This spicy mango salsa can liven up just about any meal!  With just 5 ingredients, this will come together in minutes. It contains mango, lime, red onion, jalapeno, and cilantro. That’s it!

You can add this to coleslaw, tacos, chicken dishes, and more. This recipe is by Jeanette Kimszal, RDN.


Vegan Salsa (Avocado Salsa)

Vegan salsa by The Healthy RD

Vegan Salsa (Avocado Salsa)This delicious avocado salsa has corn, green onions, cilantro, black olives, corn, and jalapenos. Pleasing to the eye and to the taste buds!  Developed by Sharon Palmer, RDN, who is also the author of The Plant-Powered Diet.



Fresh and canned salsa can be added to just about any dish to make it tastier.  Homemade salsa for canning is easy once you learn the key critical steps and have the proper equipment. 









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